Rising temperatures, blue skies and blossoming flowers are all tell-tale signs that summer is just around the corner—making now the perfect time to refresh our homes and eating habits! A healthy diet can have a positive impact on your mood, weight, skin elasticity and more. Keep reading for our top 4 helpful tips on how to clean out your kitchen cabinets, swap unhealthy foods for nutritional alternatives, and utilize effective treatments so you can maintain a healthy diet!

1. Clearing Out the Clutter

Like the start of any health journey, the decision to remove your favorite munchies can be difficult. However, clearing out your pantry will give you a blank slate to begin stocking up on delicious yet nutritious foods. During the decluttering process, take inventory of your existing expired or opened items like white flour, white and brown sugar, old seasonings and sugary cereals. If you find yourself with a significant amount of unopened nonperishables you don’t plan to use, local food pantries and drives will surely appreciate your donations. Once your cabinets are clutter-free, combine water, vinegar and a few drops of lemon essential oil into a spray bottle so you can spray and wipe down your pantry shelves. Also, consider investing in some airtight organizers to keep food fresh for items that do not already come in canisters. Organizing and storing dry items properly makes refilling and restocking a breeze, and when bags and boxes are not properly stored, you risk attracting bugs to your pantry stash!

2. Pantry Staples

Now that your cabinets are clean and full of extra space, it’s time to gather the right ingredients and food items to sustain a healthy lifestyle. Opting for nourishing, whole foods low in saturated fat, sugar and sodium isn’t just about staying healthy; it’s about embracing a lifestyle that helps you look and feel your very best inside and out. Classic baking, cooking and high-calorie comfort food items can easily be swapped out for more nutritional food items. Here are some common pantry items that can be exchanged for healthier options:

• Granola (no added sugar) for sugary cereals
  • Provides more fiber without the extra sugar
• Plain steel-cut oats for artificially flavored oatmeal
  • Reduces sugar intake
• Local sugar-free maple syrup for artificial maple syrup
  • Eliminates high fructose corn syrup intake
• Reduced sodium canned vegetables and soups for regular salty canned vegetables and soups
  • Decreases processed sodium intake, maintain fiber and low-calorie options
• Grain-free chips to replace potato chips
  • Reduces fat, salt and carbohydrate intake
• Chickpea pasta to replace regular pasta
  • Adds protein, lowers calorie consumption and reduces carbohydrates

Boosting your immune system can be simple by adding nutritional yeast to your new pantry lineup. Nutritional yeast contains essential macronutrients like Vitamin B-12, B-6 and iron, which can prevent fatigue and anemia, maintain brain development and improve immune system function. Nutritional yeast can be used as a substitute for cheese in comfort foods like mashed potatoes, risotto, scrambled eggs or sprinkled on popcorn in place of butter and salt.

Rice is also a powerful food that provides delicious carbohydrates and pairs well with protein, fiber and healthy fats. While white rice is good in moderation, try stocking your pantry with brown rice or quinoa. Both have more fiber than white rice, which aids digestion and increases protein intake. For those with a sweet tooth and a knack for baking, try substituting whole wheat flour for white flour because it can provide more than four times the fiber. If you are looking for a low-carb, gluten-free option, almond and coconut flour add great flavor to recipes and have a long shelf-life. White sugar can be replaced with pure cane sugar, honey, agave or coconut sugar, all of which are natural sources of sweetness and contain more minerals, fiber and antioxidants.

Rather than using potentially inflammatory vegetable or canola oils, swap for a high-quality extra virgin olive oil for flavor and refined olive oil for cooking, both of which can lower the risk of heart disease and type 2 diabetes, thanks to their compounds of Vitamin E and polyphenols. More of your healthy fats can come from nuts and seeds like cashews, almonds and pumpkin seeds. Nuts and seeds have been attributed to aiding in weight loss, specifically enhancing loss in the stomach area when eaten as part of a healthy diet. Saturated fat in nuts is very low, as they generally contain more monounsaturated and polyunsaturated fats which are absorbed very slowly in the body, helping maintain good cholesterol and lowering the risk of heart disease. These simple swaps can become permanent faves in your kitchen and help you maintain a healthy diet.

3. Meal Prepping to Stay on Track

Meal prepping with these new pantry staples can be easy and delicious and has numerous advantages like improved nutrition, weight loss, reduced food waste and cost, emotional wellness and decreased food impulsivity. For a well-balanced diet, focus on getting protein, fiber, carbs and healthy fats in each meal. Here’s an example of a meal prep menu to give you the necessary ingredients for a balanced diet:

• Breakfast
  • Fruit parfait with plain, nonfat Greek yogurt, strawberries, sugar-free granola, chopped nuts and a drizzle of honey
• Lunch
  • Chicken grilled with olive oil, quinoa, red onion, tomato and a vinaigrette of choice in a whole wheat wrap
• Dinner
  • Homemade burrito bowl with lean steak, garlic, black beans, brown rice, tomato, onion and lime
• Late-night Snack
  • Popcorn sprinkled with some nutritional yeast

Tracking portions and calories is made simple when meal prepping. Consider purchasing a food scale to monitor your food intake because portion and calorie control can be more challenging if you’re eating until you’re full. It can also be harder to track your eating if you’re not being mindful of eating out or do not have meals prepared. Consider meal prepping this spring to take away stress and overindulgence from fast food, and give yourself a deliciously prepared and balanced meal every day!

4. LightRx Can Lend A Hand

If you’ve been looking for a solution to help eliminate stubborn fat in the abdomen, thighs, arms and “love handles,” consider trying LightRx’s Venus Bliss at your local clinic! This treatment can produce stunning results when paired with a proper diet and regular exercise, as it destroys and flushes out fat cells for a more contoured appearance.

After shedding inches in the targeted areas, you can avoid loose skin with our body contouring technology, Venus Legacy. It effectively firms and tightens while reducing the appearance of cellulite, stretch marks, wrinkles and fine lines.

Reaching your wellness goal is a journey, but we are here to support you every step of the way. By cleaning out the kitchen cabinets, adding nutritional alternatives, following smart meal preparation tips and getting some extra help from LightRx, you can successfully maintain a healthier diet and embrace a more confident you.

At LightRx, we offer complimentary consultations and treatment plans that help you achieve your desired results. Schedule a consultation today and try our non-surgical solutions for a new you!